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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – short 15 min Front squat (Weight)

15 min to establish a max Front Squat

New athletes do 5×8 front squats at a moderate load.

S2: Sport – team running heavy (Time)

Partner workout

100 clean and jerks

100 pull ups

100 GHD sit ups

Every 2 minutes you both must run or row 200m. Start with 200m on first minute.


RX: 115/75

SP: 75/45 ring rows

One working at a time. partition reps as needed. C&J should be heavy.

40 min cap

L1: L1 – mile test (Time)

1 mile run or 1600m row test

L2: Life – long saturday (Time)

30 stair runs (do these at any time)

2k row (Do this at any time)


50 KB swings 35/26

20 burpees

50 goblet squats 35/26

50 GHD sit ups

50 Box/bench dips

RX: as written

SP: 26/18lbs

JUST MOVE: 1/2 reps SP weight

AUX: aux – 4 emom half squats (No Measure)

4 min EMOM 20 banded half air squats

Start at 90 deg go up half way

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